Simple Low Fat Whole Grain Crêpe
Posted in: Breakfast Ideas, Dessert Ideas, Dinner Ideas, Food Photos, Lunch Ideas, Sandwich Ideas, Snack Ideas | 51 Comments
I was watching the food network and Bobby Flay was having a Throwdown with some Crêpe ladies and I was inspired. I never had a Crêpe before. Have you?
So I set out and researched a bit on line and most recipe required a lot of eggs and butter. Wanting something lighter, I experimented with my own creation and was SHOCKED when they came out! Now, I honestly have NO idea what a crepe is suppose to taste like but if it’s a fairly bland resilient vessel for other ingredients this recipe worked great!
They were much easier then I thought to make and I love the fact that I can stuff them with anything I like. Today I tried berries, turkey and cheese, and leftover Chinese food! All were fabulous and the Crêpe held in the ingredients and I was able to eat them like a burrito.
I have no one else’s opinion today as the toddler is visiting Grandma and the husband was working all day. 
So will some experimental soul PLEASE try it and let me know if this is what a Crêpe is suppose to be like? :~P
- 1 egg
- 1 egg white
- 1/8 tsp salt
- 1 cup whole wheat flour (120g)
- 1 ¼ cup skim milk
- non-stick cooking spray
Whisk the egg, egg white and salt until a bit frothy.
Slowly add the flour and milk alternating a little at a time while whisking.
Warm a medium non-stick skillet (~9inch) over medium heat and spray with non-stick cooking spray. Pick the pan up off the heat and pour about ¼ cup of the batter. Immediately roll the pan around to spread the batter and fill the bottom of the pan. Place the skillet back on the heat for about 30-40 seconds.
You’ll know it’s ready to flip when the edges start to curl (as seen in the above picture) and the Crêpe slides when you shake the pan. 
Slide a plastic spatula under and flip. Cook for an additional 10-15 seconds. Slide onto a plate.
Repeat the process until all the batter is gone, about 8-10 crêpes.
This morning I filled one with fresh berries and a little low-sugar jelly. For lunch I filled one with a slice of cheese, turkey breast, baby spinach, tomatoes and honey mustard and ate it like a wrap. For dinner I also made a wrap with one and filled it with leftover Chinese chicken and broccoli! It was Crêpe-ilicious day!
Update: Click here to check out my pizza Crepe idea on video.
| Servings | Amount per Serving | Calories | Fat | Fiber | WWPs |
|---|---|---|---|---|---|
| 9 | 1 crêpe | 65 | 1g | 2g | 1 |
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FLIP HAPPY CREPES was the episode with Bobby Flay and they are in Austin and wonderful….that place is so packed. They have a website too that may give your more stuffing ideas. These look wonderful and I am ready to try them! PS: I’m happy you lightened it quite a bit…good work!
My family makes crepes all the time, and here is their recipe:
2 eggs
2 T oil
1 T almond extract
3 T vanilla extract
1 1/4 c flour
1 1/2 c milk
The extracts help with the bland taste. This recipe makes 8 crepes and I have figured that they are 3 points a piece. I would love it if you could adapt it to be less points. You are right that crepes are just a shell in which to put other foods, either sweet or savory. Hope this helps …
i made crepes once…. and they turned out more like pancakes. not thin enough. don’t remember what they tasted like. yours look delicious though!
I can’t wait to try this recipe. What a great way to eat fruit.
Funny you made these today. I made a different version I called crepe. Using a tortilla. ha I put dark chocolate in mine with a dash of cinnamon in pan for flavoring. I’m going to try and make your crepes. Looks like something I would enjoy and perhaps even save on buying wraps. Thanks for sharing! Hope you’re feeling better soon after surgery. :)
Do you think this recipe will work by just using egg beaters rather than egg & egg whites?
Nicole – I do! As long as the total egg beater amount is about 80g. Try it and let us know how it turns out!
-Roni
These look great I am so excited! Recently on Hungry she posted a crepe recipe using a specific brand of crepe that I couldnt find. But with your recipe and her filling I bet it is going to be amazing.I posted the link to the recipe in the website box if anyone wants to check it out. Thanks, and I hope you start feeling better soon:0)
LOL! I saw that episode and was craving them all night. I’m going to try this recipe this weekend… perhaps I’ll pamper hubby! :D heh
I just bought some lemon curd at Trader Joes (it looked so good) and I didn’t know what to do with it. This will be perfect. Thanks. Best wishes for a speedy recovery!
I love crepes- ever since I first tried them in junior high French class!! But you’re right, normal recipes are not the healthiest, plus depending what you put in them they can get out of control in fat and calories (my personal favorite is raspberry honey butter, with powdered sugar- yummm). Another thing is, if you don’t put a “hearty” filling in them (like berries, or meat or veggies) they aren’t very filling as a breakfast food, so the calories add up extra fast.
Thank you so much for providing a lite version. My brother bought an actual crepe pan for me from France, and it could stand to get out of the cupboard more often, without making my thighs grow.
Thanks again, and I hope your recovery goes well.
made these this morning – FANTASTIC! Husband & Son were all over them. Drizzled strawberries/blueberries with some sugar free maple syrup and topped each with a dollop of light whipped cream and sprinkle of sliced raw almonds – DELISH! Thanks for sharing this with us – this will be a regular in our house. For lunch – i’m going to melt some french onion laughing cow cheese and some light ham and veggies – yum! :)
I don’t drink much skim milk these days, I lean towards Almond or Soy milk. (CHEAPER at Trader Joe’s :D) Would that still work? (silly to ask)
I used Blue Diamond Unsweetened Vanilla Almond Milk (from TJs) with mine – worked just fine :)…I had to up my milk to a bit over 1.5C but I think it’s due to high altitude or something :).
Thanks guys!
Joy –
I don’t see why not. Plus I think the Almond would add a nice flavor! Try it out and let me know!
My only addition to this crepe recipe would be to leave it for at least two hours for the batter to wet the flour properly. Try them both ways and SEE the difference. The batter left two hours is far superior. I’m going to try your version of crepes. Never before have I had whole wheat. YUM!!!
Thanks so much Roni,
get well soon and I’m so happy everything went okay.
:)
Now, I honestly have NO idea what a crepe is suppose to taste like but if it’s a fairly bland resilient vessel for other ingredients this recipe worked great!
I think crepes are supposed to be buttery/eggy tasting – since your recipe is lowfat, it’s more bland. however, it still works as a wrap! Sometimes I use eggwhites to make thin pancakes that I use as wraps.
Ok – here is the link to the French pancake, better known as a crepe:
Crepes
[...] The video is a simple idea using my recent Simple Low Fat Whole Grain Crêpe recipe. [...]
I made these this morning and they were yummy! I had mind with some SF strawberry jelly, and I see myself pulling a Roni and eating them for 3 meals a day :) I’m thinking these are a better choice than tortillas, and I’d be just as happy with these as a replacement…probably cheaper, too. The only thing I added was a tsp of vanilla, though I’m not sure that made much of a difference. Thanks, Roni!
how many grams of protein do you figure these have?
Christine – I’m getting 4g a piece.
Hope that helps!
-Roni
My favorite Crepe that I had in France was Nutella (hazelnut chocolate) and bananas. The bananas are healthy but the Nutella, probably not. Do any of you creative cooks out there have any recommendations on how to duplicate this flavor and even consistency maybe without the fat, calories, and sugar?
The crepes look so good in that episode! I’ve also heard that you can freeze these by cooling them and then piling them up with wax paper in between. Place the crepes in a bag and freeze for easy use next time you want them.
I’ll have to think about that imitation nutella – sounds like an interesting idea!
I’m going to try these tomorrow with the new Laughing Cow cheese trick I discovered over the weekend. One wedge of cheese mixed with 1/2 T brown sugar. This is really yummy, and it sounds great as a crepe filling with some fruit – probably fresh strawberries.
I just had to come back and tell you that the strawberry crepe was wonderful. I made them this morning, and I will be freezing the leftover crepes to fill with all kinds of things! This morning I mixed 1 wedge of Laughing Cow cheese with 1/2 T of brown sugar. I spread it over the crepe and filled it with fresh strawberries. Yum! Thanks for the great idea.
I bet this would be good with that Chicken Salad you made the other day (the one with fruit?)…YUM.
I just made your crepes for breakfast for my niece and I. I have to say, I have never made crepes before and always assumed they were more involved than this. I didn’t have much to fill them with on the spur of the moment, so we used peanut butter and a little blackberry jam and rolled them up and sliced them into little spirals. High praises all around – delicious!
How do you store them though? Do you freeze them like pancakes?
Yum! I just made these this morning to go with the homemade strawberry jam I made last night and sprinkled with some of my fresh-picked strawberries. Lovely idea. Thanks!
These sound really good. I will have to give them a try!
Thanks for the recipe.I tried these this afternoon. It turned out well. I read one of the comments that it is supposed to be thin. Mine were a bit thick, but I still enjoyed them. I filled my lunch crepe with brie, spinach, and turkey.
Kris – Freeze with a bit of wax paper in between. It’s works perfectly! I show it in this video… http://greenlitebites.com/2008/06/20/pizza-crepe-idea/
Jenn – Just try a little less batter. You should be able to get them pretty thin.
I’ve used crepes in the past for desserts and this recipie is great. I added just 1/4 cup of splenda to the batch to create a dessert crepe without changing the points. A good filling as follows: Blend 3 tbls of FF cottage cheese; 1 tbl of FF cream cheese, 1/4 tsp vanilla, 1 tsp granular splenda, 1/8 tsp cinnamon until smooth. Place the mixture in the middle of the crepe and fold the crepe as an envelope to hold in the cheese mixture. Use Butter pam or Butter spray and fry the folded crepe on each side until lightly golden. You could sprinkle a little powdered sugar over the finished crepe. Another idea is something I grew up with called:
Cottage Cheese Rolls.
Take FF Cottage Cheese ( small container) and mix in granular splenda until the cottage cheese has a nice lightly sweet taste. Spoon the cheese into the center of a crepe and roll it up. Serve it. That’s all there is to them. My boys loved cottage cheese rolls growing up.
I made a filling of: 1 box of sugar free/fat free cheesecake pudding prepared as directed on the box, 1 can of pumpkin and one 16 oz. tub of cool-whip free. I stuffed the crepes with these and they really did taste like pumpkin pie. Totally yummy! Thanks for the great recipe Roni!
[...] Actually I think its a form of therapy for me. I had fun researching and trying my hand at some homemade crêpes. I like them so much I ate them for every [...]
Hi Roni,
So really, I’m a huge lurker of this site. I love watching your weekly videos and am inspired by your recipes and your story. When I stumbled across this recipe yesterday, I knew I had to try it. I had planned to make the crepes over the weekend, but from the minute I got home from work, they were on my mind! I literally got out of bed last night to make them and they were fantastic! I tried one before going to bed and put the rest in the freezer to use later. This is such a great alternative to the 1 point tortillas, and I have a sneaking suspicion that these will be a mini-obsession of mine for a little while!
Thank you for all you do! You rock!
This is my new favorite blog! So many great ideas. :)
These are delicious! I made a lunch wrap with them today and it was sooo good!
[...] low fat whole grain crepe stuffed wih the other half of my Skillet Veggies, 1/2 oz moz cheese and green chili sauce [...]
I tried these this morning and substituted 1/4 and 1/8 cup egg beaters and they turned out better than I expected! Now if I could find a way to get mdh to try them… maybe I will try mixing in bacon bits in the batter and stuff them with cheese, veggies, and smoked turkey.
What is the best way to store these if you don’t need to put them in the freezer? Do they need to be refrigerated?
Shelly, I’d wrap in paper towels and place in a zip-lock but I have to be honest, I didn’t try. So please let us know if you hit any snags!
You did it again! These are awesome – my hubby and I just devoured a batch for breakfast (:
Jenni – LOL I was going to make these this morning too! But I went with eggs instead. :~) Glad you like them!
I just tried your recipe today and wanted to say thank you, because it was really tasty! :)
I have loved crepes for years and was excited to stumble upon your whole wheat version. I made a pizza crepe tonight (with tomato paste, ricotta, spinach and deli turkey) and it was so low cal that I made one with 1/2 tbsp peanut butter and sprinkled it with powdered sugar. SO good.
The recipe is a tad more bland than what I have had before, but it’s the toppings that matter anyway and the texture is so yummy.
Thanks!
[...] Simple Low Fat Whole Grain Cr pe GreenLiteBites Posted by root 17 hours ago (http://greenlitebites.com) Warm a medium non stick skillet 9inch over medium heat and spray with non stick cooking spray the video is a simple idea using my recent simple low fat whole grain cr pe recipe leave a comment name required email required powered by wordpress theme design Discuss | Bury | News | simple low fat whole grain cr pe greenlitebites [...]
Sarahlynn – Thanks for the feedback! Having never had a crepe I wasn’t sure what they were suppose to taste like! :)
I made these for dinner today, followed your recipe exactly… We used a little low-fat yogurt, fresh fruit and a squirt of cool whip across the top and they were soooo good. I agree that the texture turned out great, I will definitely be making them again! Thanks so much!!
I love making crepes. My recipe is slightly different because I use 3 egg whites (no yolks) to get more protein. But I have learned that the quickest way to do these is to just put all the ingredients in the blender and blend until smooth. For those that find them bland more milk or eggs might help or you can do what I do and add agave or splenda, peanut butter, or cinnamon, etc. to the batter depending on my mood :) Crepes are fun to experiment with! Thanks!
[...] 10, 2010 I’ve been itching to try Roni’s Whole Grain Crepes and today I took the opportunity, since I rarely prepare breakfast on weekdays. Today I took a stab [...]
I made these for a healthy mexican night! I stayed true to your recipe for crepes (only subbing 1/2 yogurt 1/2 water for the milk) and used them as the “tortilla” for enchiladas – pumpkin black bean enchiladas to be exact ;) Might be a good idea for you and your little toddler. Thanks for posting this whole wheat version of crepes!!